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    Permanent Weight Loss
    Permanent Weight Loss
    Permanent Weight Loss
    Ebook161 pages2 hours

    Permanent Weight Loss

    By Scott Abel

    ()

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    About this ebook

    A proven, integrated approach to weight loss that includes self-nurturing and mindfulness... but which doesn't ask you to abandon a diet strategy altogether.

    This book is for you if you have substantial weight to lose (20 lbs. or more) and you are tired of trying different diets, different workout programs, and not knowing what the solution is. 

    Permanent Weight Loss is not just "a diet." In this book, you will learn the emotional strategies, the mental strategies, and the diet and training strategies to lose a lot of weight and keep it off —permanently. Fewer than 10% of dieters consider things like the emotional aspects of eating, dieting, and weight loss when they undertake a new diet. The percentage of actual diets that take these things into consideration must be even smaller. This is why they fail! 

    Permanent Weight Loss argues that it isn't about finding just the right diet, or just the right recipes, or the absolute perfect exercise program. Making the transition from "weight loss tourist" to "permanent resident" is about changing your approach to diets and dieting; it's about devising a personal diet strategy that is sustainable, reasonable, and effective, and then staying committed to the process of weight loss. 

    Losing weight and keeping it off requires getting real about what a journey such as this takes. This book is about going beyond just "what you eat," and considering things like day-to-day lifestyle, your sleep health, the daily things that add stress and drain your willpower, and much more. 

    However, unlike other books that discuss mindfulness and mindful eating, this book is not against the idea of devising a personal diet strategy. You don't have to rely "only" on hunger. There are benefits to having a diet strategy in place. (For example, one of the benefits is that a good diet will get you back in touch with your body and inner cues about your hunger and energy.) 

    In this book: 

    • Why most diets fail, and how to approach weight loss instead. 

    • "Getting real" about the emotional, physical, and mental components of weight loss, as well as getting real about what permanent change really takes. 

    • What "integrative fitness" really means, and how thinking in this way can help you lose weight. 

    • Use Buddha's eight steps to end suffering to stay committed to the process, rather than agonizing over the end goal. 

    • Guidelines for creating your own personal diet strategy without having to endlessly count calories. 

    • Sample meal plans, info on what macronutrients to include and why they're important, info and strategies for portion sizes and portion control. 

    • Resistance training exercise programs to get you started, and guidelines for just starting out if you're not ready for stepping inside a gym. 

    Get your copy of Permanent Weight Loss today.

    LanguageEnglish
    PublisherScott Abel
    Release dateJun 20, 2016
    ISBN9781533732378
    Permanent Weight Loss

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      Book preview

      Permanent Weight Loss - Scott Abel

      About the Author

      Scott Abel has been involved in the diet, fitness, and bodybuilding industries for over four decades. His coaching specializes in physique transformation rooted in a mindset for longterm success.

      Your Free Gift(s)!

      Thank you for getting this book. As a free gift, you can download the Abel Starter Set, including The Mindset of Achievement and Intro to Metabolic Enhancement Training (MET) (yes, the entire books) completely free.

      The Mindset of Achievement is about reaching goals and sustaining them and building on them. If you’ve ever achieved something (e.g. weight loss) only to find you couldn’t sustain the success, this book is for you. It has chapters on habits & routines, motivation, getting out of ruts, fear of failure, mastery and much more. Intro to Metabolic Enhancement Training (MET) explains the methodology behind this unique metabolic training program, and includes two full 4-day programs.

      Just go to scottabelfitness.com to get your copies.

      Table of Contents

      Free Gift

      Introduction

      Chapter 1. It’s Time to Get Real About Getting Real

      Chapter 2. An Integrated Approach to Fitness

      Chapter 3. The Self-Nurturing Mindset

      Chapter 4. Mindfulness and the Buddhist Approach to End Suffering

      Chapter 5. Albrecht’s Four Mental Habits

      Chapter 6. The Diet Strategy Mindset

      Practical Section

      Getting Started

      Your Diet Strategy and Meal Plan

      Your Exercise Plan

      Program A

      Program B

      Self-Investigation Section

      Other Books by Scott Abel

      Introduction

      Greg is in his early fifties. He is divorced and working middle management at a large company. He’s 5’10" and very overweight at around 280 lbs. He desperately wants to diet down and reach a healthy weight.

      Greg tells me he constantly tries to diet, lasts a few days at most, and then quits. Every morning he wakes up and tells himself that this will finally be the day he gets it all together. But he never does, and this drives him nuts. He always finds a reason to eat more than he had planned to, or he ignores his plans entirely. At one point he even signed up for a service that delivered meals to his house, but he had the same problem—finding reasons to eat a bit more here and there, or ignoring the pre-made meal plan entirely.

      Every day, by lunchtime, he’s very hungry, and he usually eats out with coworkers who are also overweight. He comes home from work and feels guilty that another day has gone by, and yet again he hasn’t made a real attempt at dieting. He looks into an empty fridge and vows to shop for groceries this weekend. He orders delivery and eats alone. When he writes me to tell me all this, he also wants to know how long it would take me to write a new, custom diet to follow. He doesn’t want actual coaching or anything. He just wants the diet.

      Sylvia has written me several times over the years, though she has never hired me for coaching. She is about 5’3" and, to her frustration, her weight has been climbing over the years so that she is now closing in on 185 lbs. Understandably, she wants to do something about it.

      She works a full-time job. She has three kids at home, and she stays in a very unhappy and unsatisfying marriage because of her kids. She’s only in her forties, but she looks much older. She says she hardly ever smiles and really, truly means it. She’s sleep deprived, too. Sometimes this is through no fault of her own, but often it is just from not going to bed at a reasonable hour, even when she had the chance. She doesn’t see this as being connected to her climbing weight. Whenever she gets stressed, angry, or frustrated—which seems to her to be all the time now—she has some wine, or she snacks. Sometimes she’ll get fed up and go on a crash diet, lose some weight, then gain it all back. Finally, she’ll write me again and ask me what she’s doing wrong. Which diet is right for me? she wants to know. The last time she wrote, she said what she thought she really needed was a diet to speed up her metabolism.

      Like Greg, Sylvia continues to think that a diet will solve her weight problem. But here’s the truth: it’s not the diet.

      Jennifer isn’t 30 yet and she writes me because some day she dreams of competing in a figure competition or a bikini contest. She’s not obese, but she does have a good 40-50 lbs. to lose, she says. She is looking for a program to get her tight abs and tight glutes. However, by her own admission, she is sporadic at best when it comes to consistency, with both diet and exercise. Because of this, she is thinking of going low carb for a while, and she wants to know my opinion on that. She’s also considering doing a nine-day cleanse that some of her friends are doing.

      Jennifer says she struggles with low self-esteem and feelings of inadequacy. She is worried about what other people say about her or are thinking about her. She thinks if she could just drop this weight and compete, it would set her on a more permanent path to health and wellness. She thinks her self-esteem issues and anxiety issues will be solved if she could just find the right diet and sculpt a better body. She doesn’t see that it’s the other way around: these very issues will block her from the consistency she’s after, and they’ll block her from achieving a better body.

      Do you see yourself in any of the examples above?

      I’ve changed the names, but all of the above examples are from real people who write me looking for help. What they have in common is a certain level of self-deception. The weight issues are a reflection of issues that go deeper than what diet someone is on.

      Many, many people write to me looking for a diet as a solution to problems that a diet by itself cannot solve. Even with the right diet, or the so-called perfect meal plan, many people are not mentally or emotionally ready to use a diet properly in a sustainable way.

      Certain levels of mental and emotional fitness must be established before weight loss and physique transformation can be successfully undertaken for long-term results.

      As you will learn in this project, weight loss and consistency are by-products of something much greater. Without the right mindset in place, a diet becomes a pressure-filled have to process of self-measuring and self-judging that just gets worse and worse. But when the proper mindset is in place, everything else will fall into place as well.

      To explain what I mean, let’s look at the other side of the spectrum.

      Susan first came to me when I ran on online course on women’s eating, food, and body image issues. So many elements of the course struck a chord with her that she knew she had to sign up for the one-on-one coaching. In the initial stages of our working together, we focused only on how she thought and felt around food, and how she felt and thought about dieting and herself. We put a diet strategy in place initially just as a guideline for healthy eating. At first, she rebelled against not having someone like me serving as her food police. However, together we worked on her integrated fitness and her emotional wellness. We kept going. So far she has lost 35 lbs., and I can tell from her regular coaching check-ins that she will continue to lose the weight. I have no doubt she will keep it off. She’s in a much better place mentally. The food and diet are beginning to take care of themselves. She doesn’t jump from one diet to the next. She follows simple guidelines as part of a reasonable diet strategy, but then she moves on with her very busy life.

      Similarly, JP came to me overweight. He had been unsuccessful at previous attempts at dieting and getting in shape, and he knew it was time to get real. Instead of trying more and more diets, he hired a coach. He followed me online and used the respect he had for me as motivation to not let me down. As his coach, I used this aspect of JP’s psyche to ensure that he wouldn’t let himself down. He didn’t. Not by a long shot!

      JP now works entirely on his own right mind solution to honour any of the physique commitments he makes to himself. (I will talk more about right mind later on.) He is such a model client that I have written about him several times in my books and on my blog.

      Finally, Shawn has been with me as a client for years. He is formerly obese, and now he works as a personal trainer in one of the most respected facilities in his area. He enjoys working out and golfing. One of Shawn’s initial weight-loss challenges was to get rid of the rather intimidating idea that he’d never get to eat his favourite foods again. Shawn would aim for perfection, but the idea that he’d never enjoy certain foods ever again would always make him subconsciously rebel against whatever diet he was on. We spent some time training Shawn’s metabolism with a simple whole foods diet, and when his metabolism and his head were ready, we got Shawn on my Cycle Diet. He now enjoys weekly cheat days and takes a week off-diet and working out for vacations and other special events.

      Shawn maintains his weight loss, but still gets to enjoy his favourite foods. His diet strategy is a part of his lifestyle, and nothing more.

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